WODs

  Heavy Lifters:  Strict Press (5 Cycles) 1     5 @ 60% 1 RM 2     5 @ 65% 3     5 @ 75% 4     5 @ 85% 5     5 @ 90% IN BETWEEN EACH CYCLE YOU COMPLETE THE FOLLOWING THREE ACCESORY MOVEMENTS…. Read more »

  WARRIOR WOD:  “MY GRIP”   800 m Farmers Carry (45/25) 25 Sumo Deadlifts (225/155) 30 Squat Thrusts 50 Dumbell Lunges (Held in Farmers Carry) 30 Squat Thrusts 25 Sumo Deadlifts 800 m Farmers Carry CFL WOD:   Run 1600… Read more »

  AMRAP:  15 Minutes   Ascending Elizabeth: 3, 6, 9, 12, 15… Squat Cleans (135/95) Ring Dips  

Lurong Performance WOD 4:   7 Minute  “DIANE “ LADDER (1-1,2-2,3-3…)  Deadlift (Rx:  225/155; Scaled:  155/105)   Hand Stand Push Up (Scaled:  Hand Release Push Up)    Extra Work:  Adv:   30 GHD Sit Up; Rx:  30 Ab Wheel Roll Outs; Scale: … Read more »

SKILL:  TURKISH GET UP 20 MINS TO WORK SKILL/MAX EFFORT   WOD: 3RDS FOR TIME 15 UNBROKEN KETTLE BELL SWINGS  53/35 PENALTY: 5 BURPEES FOR EACH BREAK 25 KB GOBLET SQUATS    53/35 30 MED BALL PUSH UPS

  3 Minutes:  Max Squat Snatch (Rx:  95/65; S: 75/45) Rest 3 Minutes 5 Minutes:  Max Burpee Pull Up into Toes to Bar (S:  Burpee) Rest 3 Minutes 5 Minutes:  Max Sit-Ups 800 m Run    

STRENGTH:  PUSH JERK  (FROM THE RACK ) 2-2-2-2-2   WOD:    12 MIN AMRAP 200M RUN 5 HSPU SCALE OPTIONS:  HS NEGS,  10 SEC HS HOLDS INVERTED PUSH UPS FROM BOX 15 BOX JUMPS   24″/20″  

Thank you everybody for all the wonderful support today. The gym will be closed tomorrow. We will be back on Monday. KEEP CALM AND CARRY ON

  We will begin running heats for the WOD at 10 a.m. and ask that if you need to be in an early heat that you arrive by 9:45 a.m. to warm-up.  We will do our best to accommodate those… Read more »

  For Time:  400m Run 30 SDHP (95/65) 25 Push Press (95/65) 20 Box Jumps 15 Push Ups 10 Med Ball Clean + Wall Ball 250m Row